E46: PETTLEP Series - Introduction - What is it?!?!

In episode 9 we talked about mental imagery in broad terms. Today we are going to break down one specific type - PETTLEP. In this series, we will break down what it is and how to use it. 

Transcript

In episode 9 we talked about mental imagery in broad terms.  Today we are going to break down one specific type - PETTLEP.  In this series, we will break down what it is and how to use it.  Over the next few weeks, we will also have individual scenarios and specific sessions for different sports.  If you have any specific scenarios that you would like to get help with, email or send me a voice memo to Laura@RattoConsulting.com

Research in several fields of psychology, such as sport, general, and cognitive, have shown Mental Imagery to increase performance and enhance motor skills.  The PETTLEP model was developed by Holmes and Collins in 2001 to bridge the gap between research and practice and provide some guidelines to assist with using imagery.

PETTLEP stands for Physical, Environment, Task, Timing, Learning, Emotion and Perspective.

The first P stands for Physical.  Possibly the most important component, imagery should be as physical an experience as possible.  One way this can be done is to have the imagery instructions include physical cues.  Another way to make imagery more physical is to wear the clothes you would normally wear, gear you would normally have and hold any things you would normally use to play (for example a glove or tennis racket, or golf club)

E is for the environment and has to do with where the imagery experience is performed.  Imagery will be the most effective when it can be performed in the same place as competition.  For example, in the arena, or gym, on the turf or on the field.  When this is not possible, you can be creative to simulate the environment, such as standing on dirt or wood or sand; any surface that will simulate your normal playing surface.

The first T is for Task.  This is for the content of the imagery.  The content should match the skill level of the athlete. For example a person that just started playing basketball should focus on the technique of a skill like how to dribble a ball and not try to visualize how to dunk.  The task should take into account type of attentional focus; whether it is internal or external and  Broad or narrow. For more information see the podcast on attentional Focus 

The second T deals with timing. This refers to the speed at which the athlete views the imagery.  It is recommended that the athlete imagine the skill in real time whenever possible. 

L stands for Learning and touches on the point that, as we get better at not only imagery, but the technical skill set in general, that we need to update what we are visualizing with the new skills. Using the skills technique in the imagery to coincide with the athlete’s progress in real time will help the imagery to remain effective. For example the changes and things such as physical fitness skill level should be increased or decreased with the levels in real life. 

E stands for emotion. Sport is a very emotional experience and the ability for athletes to control and manage these emotions lead to an increase in overall performance. Rehearsal with high emotion situations in a more controlled environment can give the athletes the practice that they need before experiencing the situation in a competitive setting. Adding emotion to the imagery script will lead to a more vivid experience.

The final P stands for Perspective.  This can be either internal (seeing the action thru your eyes) or external (watching yourself do the action).  While viewing the imagery from an internal perspective seems to be more effective, it is more important to take into account athletes’ individual preferences. 

It is important to personalize the images when doing imagery interventions. As with any skill when you first start you want to start with a few minutes a day and build up. Benefits can be seen in as little as 10 minutes a session. Research has shown that the range is anywhere from ten to thirty minutes a session to see significant benefits.  While it is great if you can do imagery every day, three to four times a week will help you reap the benefits and decrease the chances of burnout.  Imagery can be done when you first wake up, before practice, before competition or before going to bed.

To Review The key points of PETTLEP Imagery:

1. PETTLEP stands for Physical, Environment, Task, Timing, Learning, Emotion and Perspective.
2. Put a different way
3. Who - Personalize the Image to yourself as the athlete
4. What - choose skills that are level appropriate and include emotion in the script
5. When -  when you first wake up, before practice, before competition or before going to bed.
6. Where - location that is the same or similar to where you are competing
7. Why - practice difficult situations or new skills in a controlled setting
8. How long - 10-30 minutes a session
9. How often - 3-4 times a week

Now that you have been introduced to PETTLEP, what are some scenarios that you want to try?  If you would like me to run you thru a PETTLEP scenario, email or send me a voice memo to Laura@RattoConsulting.com and yours could be used in this series.  For more information on how to identify when to have a broad/narrow or internal/external focus in sports, and for additional ways to improve focus and concentration, contact me at RattoConsulting.com.  If you or your coaches or organization are interested in hosting a workshop or virtual seminar on this or any other sports psychology or performance optimizing topic, please email me at Laura@RattoConsulting.com.